How to do dumbbell rowing? Correct dumbbell rowing errors

One Arm Dumbbell Row, mainly training medium and lower trapezoid muscles (shoulder horizontal abduction), latspinal dorsi (shoulder extension) and biceps.

　　Scapula Retraction should be done before starting, and lift the elbows with the training targets. The entire movement should be vertical as possible, and avoid excessive force of the biceps.

　　Precautions: Be careful not to use the upper trapezoid muscles for scapula lift (Scapula Elevation) starts to move, so they will lift the elbow and pull the dumbbell up and the front shoulders first shrink. This is a common problem. The reason is that urban people often use too much upper trapezoid muscles overly and unintentionally (too long to the computer every day and lean forward), making the body look for its helper for everything unconsciously, making it more and more burdensome.

　　To improve this movement, you should remove the entire movement. First, you can try to repeat the shoulder blades. Insert, slowly find the feeling of the movement, and then do the whole movement in sections:

1. Insert the back of the scapula,

　　2. Pause for a moment,

　　3. Raise the elbow,

　　4. Pause for a moment,

　　5. Drop the elbow,

　　6. Pause for a moment,

　　7. Relax the scapula.

　　After proficiency in this rhythm, wipe off the pause position and make the whole movement smoothly.

Action process

　　1. Put the bench flat. If you first perform the right-hand dumbbell rowing, bend the left knee and stretch straight to the left hand to fix it on the chair, so that the body is parallel to the ground. The right hand holds the dumbbell and hangs naturally, and support the right foot on the ground (the principle of standing distance is not to interfere with the movement).

　　2. Then, relax the shoulders. activate the back muscles, feel the clamping of the back, then pull the hand, and walk from the fist to the navel. When lowering, put it Place consciousness on the back and shoulder blocks, control the back and shoulders to send them out, and then lower the hands.

　　Safety is the primary consideration in coaching work, but some people will be too safe and tend to use very light dumbbells to learn training movements. However, under too low resistance, students find it difficult to find muscle movements, which greatly reduces the learning process.

　　On the contrary, self-study or arrogant leaders (ego-dominant) (Most men) often choose weights beyond their ability to pull, forcing other muscles that are not related to movements to participate in compensation, greatly increasing the risk of injury.

　　Professional terms:

Shoulder horizontal abduction

Shoulder extension Shoulder extension

Scapula Retraction

Scapula Elevation

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

What should I do if I don’t feel like the dumbbell rowing, but if I don’t feel like the dumbbell rowing back

Dumbbell rowing - Rowing out the inverted triangle!

Which one is better, dumbbell rowing vs barbell rowing?